For most of us, summer is no time to be stuck inside a building full of other sweaty, grunting people working out. When the weather gets warmer, it can be even harder to find the motivation or time to squeeze in a training session around work, drinks in beer gardens, and family barbecues. This 10-minute outdoor HIIT workout will have you blasting calories and burning fat in literally no time at all, without needing access to a gym — just head out to your garden or local park.
Benefits of HIIT Training
OK, so we suspect that when you spot the word ‘burpee’ in the list you might need some convincing why this workout is worth the pain. These are some of the benefits of HIIT:
- You can burn a lot of calories in a short amount of time
- Your metabolic rate is higher for hours after exercise
- It can help you lose fat and build muscle
- It’s an efficient full-body workout as it works all the major muscle groups
- You don’t need any equipment or a gym membership
10-Minute Outdoor HIIT Workout
For this 10-minute outdoor HIIT workout, start with a brief warm-up (this could be stretching or gentle jogging on the spot) just to get your body prepped and muscles moving.
Then, for each of the exercises below, try do as many repetitions as you can for 45 seconds, then take a 15 second rest. Once you’ve complete one round of each exercise, repeat the set once more.
1. Burpees
1. Start standing with your feet hip-width apart, then bend your knees and drop your hands to the floor in a crouch.
2. From here, kick your legs back behind you so that you’re in a push-up position.
3. Then spring forward back to the crouching position, keeping your chest up and head looking forward, and jump up, stretching your hands above your head.
4. Repeat as many times as you can for the 45 seconds.
2. Squat Jumps
1. Start standing with your feet shoulder-width apart and then lower yourself down into a squat.
2. Using your arms to help propel you upwards, jump up, straightening the legs and driving hard from the balls of your feet.
3. Land on the balls of your feet with your knees slightly bent, and then descend into a squat again.
4. Repeat as many times as you can for the 45 seconds.
3. Mountain Climbers
1. Begin in a push-up position — holding yourself parallel to the floor with your palms on the ground, legs extended behind you.
2. Engage the core, keep your spine straight and then, bending at the knee, bring your left leg towards your chest.
3. Kick your left leg back into its original position and bring up your right leg in the same way.
4. Repeat this continuously at a fast pace until the 45 seconds are up.
4. Jumping Lunge
1. Start in a lunge position with your left leg in front and you right behind you — your left knee should be at a 90-degree angle and your right knee should be about an inch or so from the floor.
2. From here, explode up out of the lunge, switching your legs in mid-air so that you land with your right leg now in front, and left behind.
3. Repeat as many times as you can in the 45 seconds.
5. Bicycle Crunch
1. Begin by lying on your back with your fingers at your temples, and raise your legs off the ground, bending at the knee so your calves are parallel to the floor.
2. Lift upwards so that your head and shoulders are off the floor.
3. Pull your right knee in towards your chest and twist your upper body so that your left elbow touches the knee. Extend your left leg while you do this.
4. Return to the starting position, and repeat with the other side.
5. Repeat this at a fast pace for 45 seconds.
So now you no longer have the excuse of not having enough time, or not being able to get to the gym — what are you waiting for?
READ THIS NEXT:
